Whole-Food Fats & Oils Guide

At 884kcal calories per 100g, Avocado Oil falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Ghee and Flaxseed Oil for calories, ranking 10 of 23.

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With 198kcal calories per 100g, Beef Tallow earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, beef tallow also provides 14.7g protein and 14.9g fat per 100g. Among the 23 items in this category, beef tallow sits at the low end for calories — next closest is Heavy Cream at 340kcal.

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With 717kcal calories per 100g, Butter earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, butter also provides 81.1g fat and 643mg sodium per 100g. Within this category, it falls between Margarine and Cooking Spray for calories, ranking 6 of 23.

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At 895kcal calories per 100g, Coconut Oil falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, coconut oil also provides 99.1g fat per 100g. Within this category, it falls between Shortening and Olive Oil for calories, ranking 17 of 23.

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Duck Fat is classified as Allowed on Whole-Food, with 136kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 18.7g protein per serving. Among the 23 items in this category, duck fat sits at the low end for calories — next closest is Beef Tallow at 198kcal.

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With 884kcal calories per 100g, Flaxseed Oil earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, flaxseed oil also provides 100g fat per 100g. Within this category, it falls between Avocado Oil and Sesame Oil for calories, ranking 11 of 23.

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With 876kcal calories per 100g, Ghee earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, ghee also provides 99.5g fat per 100g. Within this category, it falls between Vegetable Oil and Avocado Oil for calories, ranking 9 of 23.

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At 902kcal calories per 100g, Lard falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 100g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Canola Oil at 900kcal.

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With 900kcal calories per 100g, Olive Oil earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 100g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Coconut Oil at 895kcal.

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At 884kcal calories per 100g, Sesame Oil falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Flaxseed Oil and Walnut Oil for calories, ranking 12 of 23.

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With 884kcal calories per 100g, Walnut Oil earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Sesame Oil and Grapeseed Oil for calories, ranking 13 of 23.

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With 340kcal calories per 100g, Heavy Cream earns a Limited classification on Whole-Food. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, heavy cream also provides 36.1g fat per 100g. Among the 23 items in this category, heavy cream sits at the low end for calories — next closest is Margarine at 579kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Palm Oil is classified as Limited on Whole-Food, with 134kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Among the 23 items in this category, palm oil sits at the low end for calories — next closest is Duck Fat at 136kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Peanut Oil is classified as Limited on Whole-Food, with 900kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 100g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Olive Oil at 900kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 900kcal calories per 100g, Safflower Oil falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, safflower oil also provides 100g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Peanut Oil at 900kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 900kcal calories per 100g, Sunflower Oil falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, sunflower oil also provides 100g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Safflower Oil at 900kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 900kcal calories per 100g, Canola Oil earns a Not Allowed classification on Whole-Food. It is an industrially formulated product with extracted ingredients and additives. Beyond the primary classification, canola oil also provides 100g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Sunflower Oil at 900kcal.

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Cooking Spray is classified as Not Allowed on Whole-Food, with 792kcal calories per 100g. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 78.7g fat per serving. Within this category, it falls between Butter and Vegetable Oil for calories, ranking 7 of 23.

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Grapeseed Oil is classified as Not Allowed on Whole-Food, with 884kcal calories per 100g. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Walnut Oil and MCT Oil for calories, ranking 14 of 23.

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Margarine is classified as Not Allowed on Whole-Food, with 579kcal calories per 100g. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 65g fat and 694mg sodium, which may factor into overall meal planning. Among the 23 items in this category, margarine sits at the low end for calories — next closest is Butter at 717kcal.

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MCT Oil is classified as Not Allowed on Whole-Food, with 884kcal calories per 100g. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Grapeseed Oil and Shortening for calories, ranking 15 of 23.

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At 884kcal calories per 100g, Shortening falls into the Not Allowed category under Whole-Food guidelines. The classification reflects that it is an industrially formulated product with extracted ingredients and additives. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between MCT Oil and Coconut Oil for calories, ranking 16 of 23.

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With 862kcal calories per 100g, Vegetable Oil earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Cooking Spray and Ghee for calories, ranking 8 of 23.

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